Training Log Archive: hkleafIn the 1 days ending Aug 20, 2009:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| Th |
Thursday Aug 20, 2009 #
Running warm up/down (Track) 24:27 [2] 4.3 km (5:41 / km)
shoes: Nike Air Pegasus+ 2007
31C, 66%, mostly clear - TNT at Hammer Hill.
Warm up (4 laps), recovery during intervals (4 laps), plus cool down (2 laps) at the track.
8:27.15
10:00
5:59.80
Warm up (4 laps), recovery during intervals (4 laps), plus cool down (2 laps) at the track.
8:27.15
10:00
5:59.80
Running hills (Road) 30:09 [3] 3.05 mi (9:53 / mi) +450m 6:47 / mi
shoes: Nike Air Pegasus+ 2007
Climb up Jat's Incline. Hot day but lower humidity helped a lot. I didn't push as hard compared to last week, thinking that I still have intervals to do afterwards. Quite satisfied with 30min.
Running (Road) 34:21 [2] 3.55 mi (9:41 / mi)
shoes: Nike Air Pegasus+ 2007
Downhill portion back to the sports ground.
Speed/Track intervals (400s) 9:55 [5] 3.2 km (3:06 / km)
shoes: Nike Air Pegasus+ 2007
After a brief rest, was going to join the Lok Wah Track Club for their interval session, but they are doing longer repeats these few weeks. I didn't want to run 3km straight, so instead I ran 8x400m @75s with equal recovery time (jogging 200m).
Splits (recovery):
75.77 (74.91)
74.84 (74.87)
73.37 (74.73)
75.54 (74.99)
74.85 (75.06)
73.94 (75.01)
73.78 (75.13)
72.96 (75.11)
Would've liked to do 10 total, but I was getting tired and didn't want to push things overboard, so I got to finish on a positive note.
Splits (recovery):
75.77 (74.91)
74.84 (74.87)
73.37 (74.73)
75.54 (74.99)
74.85 (75.06)
73.94 (75.01)
73.78 (75.13)
72.96 (75.11)
Would've liked to do 10 total, but I was getting tired and didn't want to push things overboard, so I got to finish on a positive note.
Stretching warm up/down 10:00 [0]